**Marcus's HIT Dungeon**

[Bio-Active]

Awesome, Bio. It's nice to read about stuff like this.

having a hard time moving around. Getting ready to take my daughter to private lessons for softball and my hands are still shaking. It's been 3 hours since I finished at the gym. Left everything back there

[NACH3]

Thx clarky

[Sfla80]

Lower back and body stretching and 2 sets of crunches. Tried to throw in a little more negative time on the cable exercises. Focused on very slowly giving the weight back to the machine; slower and really fought back all the way out to the full stretch. Hit it right I think, back felt like someone has been at it w/ a straight razor.

WG pulldowns w/ o'hand grip-2 w/u, Work-7+-3+-2+. Long 10 count neg @ the end of each group of reps.
Parallel grip pulldown- 1 w/u, Work-4+-2+-2+. Again w/ the negatives @ end of each group of reps.
Straightjacket stretches
Tbar rows-1 w/u, Work-7+-5+-3+. LOL, no slow long count negatives on these.
Low pulley rows-9+-3+-2+. You got it, more slow long count negatives.
Hyperextensions-2 sets
Deads-2 sets @ a moderate work weight. Lower back was complaining, so I didn't push my luck.
D'bell rows off flat bench-10 reps per side.

Completely spent, but very happy.

46 minutes not including stretches and crunches.

Nice AG. ...you did those negs on last rep of each set including drops??

[almostgone]

Nice AG. ...you did those negs on last rep of each set including drops??

Yes sir , and I'm feeling them very much at the moment, but I was rest pausing yesterday instead of drop setting.

For example on WG pulldowns, it was 7+ reps with the slow neg. on the last partial rep, rest pause for 15 deep breaths, 3+ reps with the slow neg. on the last partial rep, rest pause for 15 deep breaths, 2+ reps with the slow neg. on the last partial rep.
Same thing for the parallel grip pulldowns, and low pulley rows..
On the partial reps, I had the bar/handle roughly 75% of the way into it being a full rep and couldn't get any further, so I really tried to get my moneys worth out of negative part of the movement.

I know that explanation is kind of drawn out. Does that make sense? If not, I'll try to reword it.

[Sfla80]

Yes sir , and I'm feeling them very much at the moment, but I was rest pausing yesterday instead of drop setting.

For example on WG pulldowns, it was 7+ reps with the slow neg. on the last partial rep, rest pause for 15 deep breaths, 3+ reps with the slow neg. on the last partial rep, rest pause for 15 deep breaths, 2+ reps with the slow neg. on the last partial rep.
Same thing for the parallel grip pulldowns, and low pulley rows..
On the partial reps, I had the bar/handle roughly 75% of the way into it being a full rep and couldn't get any further, so I really tried to get my moneys worth out of negative part of the contraction.

I know that explanation is kind of drawn out. Does that make sense. If not, I'll try to reword it.

Makes perfect sense. ..will try this Wednesday

[almostgone]

Hope it does you well, Sfla.

[NACH3]

Yes sir , and I'm feeling them very much at the moment, but I was rest pausing yesterday instead of drop setting.

For example on WG pulldowns, it was 7+ reps with the slow neg. on the last partial rep, rest pause for 15 deep breaths, 3+ reps with the slow neg. on the last partial rep, rest pause for 15 deep breaths, 2+ reps with the slow neg. on the last partial rep.
Same thing for the parallel grip pulldowns, and low pulley rows..
On the partial reps, I had the bar/handle roughly 75% of the way into it being a full rep and couldn't get any further, so I really tried to get my moneys worth out of negative part of the movement.

I know that explanation is kind of drawn out. Does that make sense? If not, I'll try to reword it.

Great how you explain things, AG! I'm really trying to keep my muscle under tension longer(slower tempo, especially on eccentric part of lift)!

Weird thing is my strength is there, I'm eating more than ever lately(high carbs high P low F) my body is responding very well, except for my weight! I'm leaning out more, which is fine, but how can I add more mass and keep bf low... Carb cycle of course, but if I'm eating above maintainence and still leaning out what would you do for more mass/size, I know it's a marathon lol but I just want to try something different(idk - this scale is mind fvkin me... Any suggestions(more fats)?! I really can't believe how fast I'm burning this fuel!!

[Sfla80]

Great how you explain things, AG! I'm really trying to keep my muscle under tension longer(slower tempo, especially on eccentric part of lift)!

Weird thing is my strength is there, I'm eating more than ever lately(high carbs high P low F) my body is responding very well, except for my weight! I'm leaning out more, which is fine, but how can I add more mass and keep bf low... Carb cycle of course, but if I'm eating above maintainence and still leaning out what would you do for more mass/size, I know it's a marathon lol but I just want to try something different(idk - this scale is mind fvkin me... Any suggestions(more fats)?! I really can't believe how fast I'm burning this fuel!!

Nach how much more.over maintenance are you?

I'm definitely not a diet guru...but how about adding some fats to each meal....nuts, avocado or something like that. It will up the cals...still clean too.

I'm curious on others thoughts but if u r still leaning out at your current intake. Adding more cals would be an option. And the adding of fats to each meal would help with not having to add another meal into your routine.

[NACH3]

Nach how much more.over maintenance are you?

I'm definitely not a diet guru...but how about adding some fats to each meal....nuts, avocado or something like that. It will up the cals...still clean too.

I'm curious on others thoughts but if u r still leaning out at your current intake. Adding more cals would be an option. And the adding of fats to each meal would help with not having to add another meal into your routine.

Thx Sfla, I'm weighing my foods but I'm at least 500-1000 over but I've just started carrying around trail mixes mixed nuts(almonds/cashews/pistachios) for in between meals(I'm avg 6-8 meals a day - moreso the latter lately)!

Def not going catabolic - as I'm still on test.... So idk my metabolism is crazy high right now

Edit** I'll count em up today and let ya know!

[hawk14dl]

Speaking of time under tension, i was at the gym doing shrugs yesterday and this cat came up and asked if he could work in. I said sure. He gets in and does10-12 of the quickest, worst formed reps I'd ever seen. So i get back in, do my 8 very slow, deliberate reps, holding the wife at the top for a second. My 8 reps took a lot longer then his 12.

I was just thinking. . Poor kid will never figure it out

[clarky.]

Just got away from work early so am heading for a sessione right now i'll report back in a wee bit guys.

[Bio-Active]

Gym opened late today and tomorrow so I trained this weekend. Taking rest days today and tomorrow

[Mp859]

Great how you explain things, AG! I'm really trying to keep my muscle under tension longer(slower tempo, especially on eccentric part of lift)! Weird thing is my strength is there, I'm eating more than ever lately(high carbs high P low F) my body is responding very well, except for my weight! I'm leaning out more, which is fine, but how can I add more mass and keep bf low... Carb cycle of course, but if I'm eating above maintainence and still leaning out what would you do for more mass/size, I know it's a marathon lol but I just want to try something different(idk - this scale is mind fvkin me... Any suggestions(more fats)?! I really can't believe how fast I'm burning this fuel!!

Up your fats. I would add 1-2 tablespoons nut butter every meal.

[woody127]

Been following this thread for quite a lot of time now...but not posting but thought its about time as feel left out hahaha...well it's rest day today as bank holiday so gum closed but chest and biceps tommorow always look forward to chest day.

[Sfla80]

Been following this thread for quite a lot of time now...but not posting but thought its about time as feel left out hahaha...well it's rest day today as bank holiday so gum closed but chest and biceps tommorow always look forward to chest day.

Welcome woody....start posting your workouts here man.

Have u read this thread from the beginning?

[NACH3]

Up your fats. I would add 1-2 tablespoons nut butter every meal.

Thx Mp859(got my nuts w/me during the days too) Thx!

Back

Stretching SMR RCs hammies

Lat pulldowns for warm up
2w 7/6 drop 3 too many reps

Close grip pulldowns - 1w 5 DD 4/3(2.5) lol
Suppersetted straight arm pulldowns 3w 10-12 failing

Bent over DB rows(realky concentrated like em) 2w 6/4 drop 2-3(2 good form)

Old school T-bar row - 1 feeler 1w 5 DD 4-3

Low pully rows(really like these) 2 feelers 2w 5/4

Hypers done in 46min felt like I could keep going but feel wide as hell! Dripping fvkin sweat! I'm gonna be feeling this for a few days

[woody127]

Welcome woody....start posting your workouts here man.

Have u read this thread from the beginning?

Bits at a time....reason is there a so much and will be reading for weeks...but thanks for the welcome lol

[clarky.]

Did shoulders went great HIT hahaha the shoulder held up. ok stretching and seated db side raises for a warm up 3 sets high rep till they were burning.

Seated db side raises 1 working DD **new weight**

Rev db fly 1 working DD

Seated db press 1 working DD **new weight**

2working front raises with a plate

Cardio 30min

And done

Tried to do traps but a left ma straps in the car so i just left them i just could not get it right and i was not doing it half arsed i do them with back any way so no big deal.
I went to do db upright rows at the end before cardio but got a bit pain so just stopped right there.
That was it guys short and heavy pure burning on every ex and no rest at all from the working right through the drops bang bang bang shoulder help up for HIT first time in months so well chuffed Just going to eat now.

[NACH3]

That's great to hear clarky, no pain(bad pain) = great w/o

[clarky.]

That's great to hear clarky, no pain(bad pain) = great w/o

i just have to watch what i'm doing with it nach. Cheers mate

[IronClydes]

Question for those experienced with joint/tendon pains from heavy lifting:

I love incorporating power sets in the 2-3 rep ranges to gauge my strength increases and better influence them. I last worked this into my program in January and suffered some pretty rough tendon pain on the top/upper side of my elbows, primarily where the bicep attaches to the elbow on outside. Shoulder joint tendons also get sore, but not nearly as bad. It takes the elbows a lot of ice and rest to recover after a week of incorporating these low rep power sets into each muscle group. When I did this in January I made it a couple weeks before needing to omit all power sets from my routine due to the increasing pain that just wouldn't get better. This was at the tail end of my first blast where I made great gains.

I made another effort to work these power sets in this past week and had the same result, only it took a week for the pains to return this time, instead of 3 weeks. I am now in the middle of a blast, at my prime. Once again, as last time, I was incredibly motivated and thriving on the strength increases and feel I could grow quite fast if I was able to stay in these power set rep ranges for a brief portion of every workout. But the pain in the elbows and shoulders seems to only grow worse despite proper form and warm-ups and stretching. No way around it I can think of.

Does anyone have experience with this occurring, on or off cycle, only in the heavier 1-3 rep ranges power sets?

Any advice? Am I just to avoid this range, even though my muscles seem to do well with it? I feel my strength grows fast and my muscle responds well. It just seems that the older I get the less my body will tolerate it at any frequency.

I just don't get it. Seems to be a sweet spot for my growth, but one my joint/tendons can't handle.

Thanks in advance for your insight on this guys.

[IronClydes]

Chest today...my elbows and shoulders didn't care for this power week, so this may be my last power workout before going full-bore back in only HIT: 52 min lifting.

10 minute incline treadmill warm-up.

Incline BB Press: 135x12, 175x4, 225x1, 235x3, 240x1, 235x1

Incline DB Press: 95x6, 100x5, 100x4

Flat BB Press: 255x5, 255x4, 245x4

Weighted Dips: 25x10, 25x8

Abs Circuit: 3/4 Situps (un-anchored), hanging reverse crunches, air bikes (repeat): 7 min.

10 minute jogging treadmill.

[hawk14dl]

Duff, i get the same thing when doing heavy straight bar curls. So i removed them from my regimen.

You just have to listen to your body. Figure out what lift brings the pain, and just go light on that.

[marcus300]

Been busy for the last few days but I'm still hitting it hard and heavy in the gym

Really killing each session with the help of some ephedrine, hitting some big numbers and my body is responding well. Feels like its growing

Chest

RC warm up
stretches
rumble roller

Incline db press
3 warm up sets
1 working set - stopped at 10 reps because I knew I got the working set weight wrong, I could do more
2nd working set and went heavy - boom hit 8 reps at failure then drop for another 3

Incline flyes
2 feel sets
1 working set - failure with 2 drop sets

Vertical chest press
1 feel set
1 working set with 3 rest pause

cable cross overs
2 working sets to failure

Abs and core work

[marcus300]

Question for those experienced with joint/tendon pains from heavy lifting:

I love incorporating power sets in the 2-3 rep ranges to gauge my strength increases and better influence them. I last worked this into my program in January and suffered some pretty rough tendon pain on the top/upper side of my elbows, primarily where the bicep attaches to the elbow on outside. Shoulder joint tendons also get sore, but not nearly as bad. It takes the elbows a lot of ice and rest to recover after a week of incorporating these low rep power sets into each muscle group. When I did this in January I made it a couple weeks before needing to omit all power sets from my routine due to the increasing pain that just wouldn't get better. This was at the tail end of my first blast where I made great gains.

I made another effort to work these power sets in this past week and had the same result, only it took a week for the pains to return this time, instead of 3 weeks. I am now in the middle of a blast, at my prime. Once again, as last time, I was incredibly motivated and thriving on the strength increases and feel I could grow quite fast if I was able to stay in these power set rep ranges for a brief portion of every workout. But the pain in the elbows and shoulders seems to only grow worse despite proper form and warm-ups and stretching. No way around it I can think of.

Does anyone have experience with this occurring, on or off cycle, only in the heavier 1-3 rep ranges power sets?

Any advice? Am I just to avoid this range, even though my muscles seem to do well with it? I feel my strength grows fast and my muscle responds well. It just seems that the older I get the less my body will tolerate it at any frequency.

I just don't get it. Seems to be a sweet spot for my growth, but one my joint/tendons can't handle.

Thanks in advance for your insight on this guys.

Why? why do 1RM or 2/3RM ? what for if you goal is for size! all your doing is putting undue pressure on your joints and pushing yourself into injury. Injury is something we all go through but dipping in and out of PL'ing your asking for trouble. I was a big PL'er in my younger days but it was wreaking my body stay clear unless you want to compete with yourself with your numbers but again I would ask why!!

[marcus300]

Been following this thread for quite a lot of time now...but not posting but thought its about time as feel left out hahaha...well it's rest day today as bank holiday so gum closed but chest and biceps tommorow always look forward to chest day.

Nice to see a new follower, start reading form the first page !!!! I know its long but its worth it

[IronClydes]

Why? why do 1RM or 2/3RM ? what for if you goal is for size! all your doing is putting undue pressure on your joints and pushing yourself into injury. Injury is something we all go through but dipping in and out of PL'ing your asking for trouble. I was a big PL'er in my younger days but it was wreaking my body stay clear unless you want to compete with yourself with your numbers but again I would ask why!!

I have read that it's good practice to intermittently sample your 1RM to ensure progress is being made. It also feels good, mentally, to see myself lifting heavier weights.

Obviously, as you said, if my goal is size -which it is- why would I do what is hurting my joints.

I decided to stop today. Just feels damn good to hit numbers I never hit before. Heavy compounds are said to be great for growth too, so I thought it would be good practice to incorporate a little along with the HIT.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Duff, i get the same thing when doing heavy straight bar curls. So i removed them from my regimen. You just have to listen to your body. Figure out what lift brings the pain, and just go light on that.

Hard to say what caused it...as it is experienced slightly throughout each heavy session. Preachers definitely aggravated it though.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Duff, i get the same thing when doing heavy straight bar curls. So i removed them from my regimen. You just have to listen to your body. Figure out what lift brings the pain, and just go light on that.

Actually wasn't bothering me too badly until arms day lol damn elbow tendons hate the real heavy lifts.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Why? why do 1RM or 2/3RM ? what for if you goal is for size! all your doing is putting undue pressure on your joints and pushing yourself into injury. Injury is something we all go through but dipping in and out of PL'ing your asking for trouble. I was a big PL'er in my younger days but it was wreaking my body stay clear unless you want to compete with yourself with your numbers but again I would ask why!!

I was just competing with my own historic numbers. I enjoy beating them when my joints can handle it.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[marcus300]

I was just competing with my own historic numbers. I enjoy beating them when my joints can handle it.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

If that's your goal go for it but it may well put you out for good. For myself its all about the size or maintaining size. I want to be freaky, I want to turn heads I want to big and thick like no one else and for me that does incorporate lifting extremely heavy weight but 1RM are a waste of time for this goal IMHO. HIT is hard enough on your joints and tendons I wouldn't cause them anymore pressure just to beat numbers. What are numbers anyway!!! freaky sized is king

[IronClydes]

If that's your goal go for it but it may well put you out for good. For myself its all about the size or maintaining size. I want to be freaky, I want to turn heads I want to big and thick like no one else and for me that does incorporate lifting extremely heavy weight but 1RM are a waste of time for this goal IMHO. HIT is hard enough on your joints and tendons I wouldn't cause them anymore pressure just to beat numbers. What are numbers anyway!!! freaky sized is king

I hear you. Thanks for setting me straight .

I just tuned up the HIT program I was following to accommodate for weak spots and preferred exercises. Going to focus more on drops as I feel those do me better than pauses for burn and intensity (still workout alone at home) Adding a few more exercises to weak spots, and negating the 2nd warm-up/feeler sets, when possible, and getting 2 working sets for most exercises (I previously did 2 warm-up/feelers and 1 working for most)

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[Sfla80]

If that's your goal go for it but it may well put you out for good. For myself its all about the size or maintaining size. I want to be freaky, I want to turn heads I want to big and thick like no one else and for me that does incorporate lifting extremely heavy weight but 1RM are a waste of time for this goal IMHO. HIT is hard enough on your joints and tendons I wouldn't cause them anymore pressure just to beat numbers. What are numbers anyway!!! freaky sized is king

Marcus there's times I am pushing my working set to the max. And getting let's say 3-4 reps on incline db press. But I'm still dropping 2 sets afterwards and getting a total of 8-9 reps. Should I drop my db by 5# and try to get 6 reps for that working. Or is 4 a good set with the drops.

Of course this is all to failure. And beyond with these drops.

[marcus300]

Marcus there's times I am pushing my working set to the max. And getting let's say 3-4 reps on incline db press. But I'm still dropping 2 sets afterwards and getting a total of 8-9 reps. Should I drop my db by 5# and try to get 6 reps for that working. Or is 4 a good set with the drops.

Of course this is all to failure. And beyond with these drops.

So long as your total rep range is within the 6-12 range your good to go. Once I start getting stronger and I am hitting the top end of the rep range around the 12 ish mark I will increase the weight so I bring the rep range down. Certain bodyparts I aim for different rep ranges within the 6-12 but once I am at th top end I will increase the weight to drip the rep range down

[Sfla80]

So long as your total rep range is within the 6-12 range your good to go. Once I start getting stronger and I am hitting the top end of the rep range around the 12 ish mark I will increase the weight so I bring the rep range down. Certain bodyparts I aim for different rep ranges within the 6-12 but once I am at th top end I will increase the weight to drip the rep range down

Makes sense. This is basically what I have been doing. But I sometimes try to increase too early and only.hit that working set at 3.....

Thank.you sir....good to have u back

[marcus300]

Makes sense. This is basically what I have been doing. But I sometimes try to increase too early and only.hit that working set at 3.....

Thank.you sir....good to have u back

Min for me is 6 reps but other than that anywhere inbetween.

[almostgone]

Bits at a time....reason is there a so much and will be reading for weeks...but thanks for the welcome lol

It is well worth it. Glad you dropped in.

[almostgone]

Just caught up on the thread. You guys have been busy! Seeing people hitting new weights, too!
I am wrecked from yesterday's back lift. Definitely one of my better sessions and I need to carry that intensity over into the work on other body parts.
Ate relatively clean today and got plenty of rest. Actually woke up on my own and had time to lift tonight, but can tell that wouldn't be productive right now. Forgot to add I had bumped up reps on crunches yesterday as well. Feeling them down low today.

Chest tomorrow evening.

[almostgone]

Thx Sfla, I'm weighing my foods but I'm at least 500-1000 over but I've just started carrying around trail mixes mixed nuts(almonds/cashews/pistachios) for in between meals(I'm avg 6-8 meals a day - moreso the latter lately)!

Def not going catabolic - as I'm still on test.... So idk my metabolism is crazy high right now

Edit** I'll count em up today and let ya know!

I agree with the increased fats, although I envy you for being able to stay leaned out. As long as you're wanting more size and you don't feel sloppy, fats will give the most calorie wise. If that doesn't do the trick, you're going to need a bigger freezer and a hunting license.

[NACH3]

I agree with the increased fats, although I envy you for being able to stay leaned out. As long as you're wanting more size and you don't feel sloppy, fats will give the most calorie wise. If that doesn't do the trick, you're going to need a bigger freezer and a hunting license.

That's funny, AG(but maybe accurate)

Ive started carrying trail mixes(etc during day) adding more Fats to my meals or in between/and - and just eating later into the night again!

I also overlooked the pull back! My body is screaming for it... Let's see fellas... Thx for the advice!